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Dress the Part: Smart Gear for Hot Weather Races

If you have next month's IRONMAN Texas on your calendar, consider these gear upgrades to help you take your race from a suffer fest to a reason to celebrate.

by the Editors

At last year's edition of IRONMAN Texas, even spectators could've used tips on how to survive the heat. With race-day temperatures soaring into the 90 degree Fahrenheit range, and high humidity to boot, athletes had an battle to fight over and above simply finishing their 140.6-mile trek.

Extreme heat is something every athlete will face at some point in their racing career. There are numerous strategies for dealing with the curveballs heat can throw, from acclimatization to learning your sweat rate and adjusting your nutrition and hydration plan. If you haven't planned ahead, no single piece of gear will be the magic bullet that turns your race around.

Dr. Alysia Robichau, Primary Care Sports Medicine Physician affiliated with the Memorial Hermann IRONMAN Sports Medicine Institute, sees all sorts of runners and triathletes leading up to race day, and from her post at the medical tent near the bike entrance and exit bike entrance and exit. And she doesn't pull any punches: "IRONMAN Texas is a hot one. The progression of heat injury to heat exhaustion to heat stroke is a fine line. It's very important to pay attention to your symptoms and listen to your body," she says.

In addition to hydrating before the race and recognizing symptoms of mental status change (in yourself and other teammates/athletes), Robichau knows that gear plays an important role in racing smart.

It starts in the swim

The average water temperature in May in the Woodlands is between 74 and 81 degrees Fahrenheit, making this race the perfect candidate for a speed suit or swim skin. "Overheating can start with your wetsuit choice," Robichau cautions. "Know the cut-off temperature ranges—if the water is over 83.8 degrees, wetsuits are prohibited. Changing your swim apparel choice on race day is a big no-no. Some people decide to wear one on the day of they can't breathe. Or they're not used to using sleeveless and they panic. Train in your suit for at least two to four weeks before the race."

Keep a cool head

Many athletes underestimate the power of a well-ventilated helmet to set them up for a great bike and run. In terms of sunglasses and other headwear, Robichau says it's more of a comfort thing. She says hats tend to trap in more heat, so visors are a better choice for shading the face against the burn and absorbing sweat.

Sunglasses simply protect the eyes against the light, and are more about comfort than preventing heat injury. "If you're comfortable, you don’t do things because you're irritable," she adds, such as over or under hydrating. The right sunglasses not only shield your eyes from wind, bugs and the sun's harmful rays, they mitigate eye strain and fatigue that hot, dry air can cause. They also eliminate squinting, making for a more comfortable experience overall.

Wick it away

Out onto dry land, Robichau recommends moisture wicking material that is quick drying. "You want to sweat but not be soaked," she says. "Relatively loose and lightweight, and lighter in color so it doesn't soak up all that heat is the best option."

In terms of socks, Robichau says to look for moisture wicking as well. She warns that the pavement can get quite hot coming off the bike, and has seen barefoot athletes blister because of this. She recommends synthetic or merino wool, as well as powders, lubricants, and other blister protection in areas exposed to more friction. Breathable shoes are another smart choice, whereas compression gear on the legs, which increase the heat by wrapping it in, are another no-no.

"It's about knowing when to use them," Robichau cautions. "If you're the type who overheats, you might want to keep this in mind." She adds that cooling sleeves can help keep your arms wet, as well as preventing sunburn. Further tips include putting ice in your clothes, as well as a short run on the course before the race, during the time of day you'll be running the marathon. "Ask yourself 'Is this going to bother me?' 'Is this too hot?' Anything that's going to keep you cool and dry is your biggest asset, but try it first," she says.

Armed with solid training, good advice, and the right gear, you can make a hot race in Texas, or anywhere, live up to your dreams.

-the Torque Light from TYR repels water to keep you light and dry from the inside

-Rudy Project, the official helmet of IRONMAN North America, recommends the newly-debuted Airstorm for training racing in hot weather. It's lightweight, well ventilated and comfortable. If an aero helmet is in your plan and budget, the Wing57 (picture below) is another new offering.

-IRONMAN partner Sugoi offers a full line of apparel that is specific for warmer climates, such as the IRONMAN Sugoi Tri Suits that sport a sleek design and superior moisture management. A mesh panel insert allows for airflow and breathability, as well as a front zip for extra ventilation to beat the heat.